New Website: www.crossfit-yelm.com
This weeks class schedule:
Monday- regular hrs
Tuesday- regular hrs
Wednesday- regular hrs
Thursday- 6:30am class, 9am class only
Friday-6:30am class, 9am class only
Saturday- regular hours
Warm-up:
100 single jump rope
2 round
1 min rolling out your upper back/shoulders
:30 second handstand hold
:30 second goblet squat hold
10 primal pull throughs
Strength:
Push-press 3-3-3-3-3
Find your 3 rep max
Metcon:
Everyday Warrior Wod 4
15 min AMRAP
RX
60 Calorie
50 Burpee Over the Bar
30 Ground to Overhead 95/65
10 Chest to Bar
Scaled/Masters
Same as above except
30 Ground to Overhead 75/45
10 jumping chest to bar
*Athlete can not get off rowers unitl you hit 60 cal
Burpees jump w/2 feet over the bar land w/2 feet, does not have to open hips
anyway to get the bar over head, empty bar starts below knees
jumping chest to bar must be 8 inches above athletes head,chest must hit the bar
Score is total reps
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